Lying External Rotation

Difficulty Level

Focus

Muscles Involved

Equipment

Progression

Progression

Step 1Lie on one side and support your head with your hand. Hold a dumbbell in your opposite hand, with your elbow bent at 90 degrees at your side. Hold the dumbbell in front of your stomach.

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Step 2Raise the dumbbell by rotating your upper arm in a sweeping arch motion. Keep your elbow close to your torso. Pause when you are no longer able to rotate your shoulder without moving your elbow. Return the weight to the starting position.